Strength
a) Bench Press (tempo) – 5×5 (heavy)
b) Strict Pull-ups (tempo) – 5×5 (weighted for advanced / bands for novice)
—Alternate between a & b each set. The negative portion should be a 3 sec count.
Conditioning
4 Rounds For Time
6 Push Press @ 77%
2 Rope Climbs 20ft
Run 400m
WOD Notes: TD = 13-18 minutes. No push jerks are allowed, only push presses. Push presses should be heavy, but should be able to get unbroken almost every round. Scaling for RC = climb to 15ft or do 2 laps sled pull with arms only.
Reminder: Clean n Jerk Clinic is this Saturday June 6th from 11:30am-1pm. Sign-up sheets are on my desk! So far we have 8 people signed up.
